… WORKOUT Of the DAY: EXP Skill/Strength: Back Squat De-load Week 40% x 5 50% x 5 60% x 5+ EXP Workout: WOD: “Nasty Girls” (Compare to 8.2.11) 50 Air Squats 7 Muscle-ups (21 Pull-ups/21 Ring Dips) 10 Hang Power Cleans (135/95lbs) 3 rounds for time. 20min CAP Post scores and time to comments below....Read More

… WORKOUT Of the DAY: EXP Skill/Strength: Weighted Lunge 5.3.1.1.1. EXP Workout: WOD: “Glory” 15 Toes to Bar 20 DB Lunges (45/30lbs) 25 Sit-ups 300m Run 5 rounds for time. 35min CAP Post scores and time to comments below. …Read More

… WORKOUT Of the DAY: EXP Skill/Strength: 1RM Power Clean 5.3.1.1.1 EXP Workout: WOD: “Ford” 5 Power Cleans (155/105lbs) 7 Burpees 10 KB Swings (70/53lbs) 10min AMRAP Buy-Out: 100 Superman’s 100 Hollow Rocks Any order, not for time. Post scores and time to comments below. …Read More

… WORKOUT Of the DAY: EXP Skill/Strength: Max Box Jump EXP Workout: WOD: “Footloose” 21 HSPU 42 Box Jumps (24/20″) 15 HSPU 30 Box Jumps 9 HSPU 18 Box Jumps 15min CAP Post scores and time to comments below. …Read More

Ok, there’s really no easy way to say this so here goes. It’s not everyday that I would post a video of a woman pole dancing but I saw this and thought it was amazing. It’s not the type of pole dancing that you may be thinking of and it’s perfectly clean. This woman is...Read More

… WORKOUT Of the DAY: EXP Skill/Strength: Shoulder Press 75% x 5 85% x 3 95% x 1+ EXP Workout: WOD: “CF Southie WOD 11.28.11” 400m Run 10 Hang Power Snatch (95/65lbs) 10 Ring Dips 300m Run 7 Hang Power Snatch (95/65lbs) 7 Ring Dips 200m Run 5 Hang Power Snatch (95/65lbs) 5 Ring Dips...Read More

… WORKOUT Of the DAY: EXP Skill/Strength: Back Squat 75% x 5 85% x 3 95% x 1+ EXP Workout: WOD: “Heavy V” – Compare to 8.22.11 Front Squat (135/95lbs) Burpee 21-15-9 15min CAP Post scores and time to comments below. …Read More

… WORKOUT Of the DAY: EXP Skill/Strength: Power Snatch 5 x 3RM EXP Workout: Pre-WOD WOD: 400m Sprint On 3min x 4 repeats Main WOD: “Annies Hollow Rock” Double Under Hollow Rock 50, 40, 30, 20, 10 12 min CAP Post scores and time to comments below. …Read More

… WORKOUT Of the DAY: EXP Skill/Strength: Bench Press 70% x 3 80% x 3 90% x 3 EXP Workout: WOD: “Stop & Go” 5min AMRAP 1 10 Push-ups 10 Plyo Lunges/Side Rest: 2:30min 5min AMRAP 2 7 KB Swings (32/24kgs) 5 Burpees Rest: 2:30min 5min AMRAP 3 10 K2E 10 DB Push-Press (45/30lbs) Buy-Out:...Read More

… WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “Roy” 15 Deadlifts (225/155lbs) 20 Box Jumps (24/20″) 25 Pull-ups 5 rounds for time 30min CAP Post scores and time to comments below. …Read More